Novice OLYMPIC Distance Triathlon. 24 Week. 4-7 hrs per week. Includes email access to coach.

Average Weekly Training Hours 04:59
Training Load By Week
Average Weekly Training Hours 04:59
Training Load By Week

For Novice or time-poor triathletes. This Olympic distance triathlon training plan guides you all the way to race day with seven workouts per week.

"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster but I enjoyed the training more." Grace Nalani, Sept 2015.

What's Included?

  • Flexible training plan with detailed workouts

  • Email access to coach

  • Full help centre and FAQ support

  • Exportable workouts to your devices

Is This Plan For You?

There are usually 2 swims, 2 cycles, 2 or 3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. You can move the workouts around to suit your availability. Brick workouts and open water swims are included. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.



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Sample Day 2
Aerobic Endurance Run

A steady run, mainly in Zone 2. You should be able to chat at this intensity. You can jog/walk if you need to.

Sample Day 3
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the 'How To Use Your Training Plan' PDF link on Day 1.

Warm Up:
All in Zone 2 with 20secs rests.
100FC, 100KICK, 50FC DRILL* (see attached description), 50FC

2x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

Warm Down:
100 as (breast/back) in Zone 2.

Sample Day 3
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 4
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.  

Warm Up:
5 mins easy Zone 2
5 mins as (10 secs in Zone 4, 50 secs in Zone 2)

5x2 mins in Zone 4 (with 2 mins recoveries in low Zone 2)

Warm Down:
5 mins in Zone 2

Sample Day 5
Pool Swim, Speed Endurance

These swims involve effort at race pace, with regular recoveries. They will build your speed for race day. We'll start off fairly easy and build up gradually. 

Warm Up:
100 as (25BACK/75FC) in Zone 2 +15secs rest,
100KICK as (50 in Zone 5, 50 in Zone 2).

Main Set:
10x50FC in Zone 3 to 4. 
All with 20secs rests.

Warm Down:
100 Your Choice in Zone 2

Sample Day 6
Speed Skill Run

These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. Don't stress about getting the zones 100% right yet, just do your best for now.

Warm Up:
10mins in Zone 2

-1 minute in Zone 4,
-1 minute in Zone 1,
-1 minute in Zone 5,
-1 minute in Zone 1,
-1 minute in Zone 5.

Warm Down:
5 mins in Zone 2

Sample Day 7
Aerobic Endurance Ride

A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an amateur athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

For help finding your plan email me: